CrossFit Kennett Square – CrossFit
Workout of the Day
1. Warm-up Squat Clean + Pull-up Line Drills
2. Conditioning – “Black Velvet”
Conditioning
Black Velvet (4 Rounds for reps)
Alpha:
4 x 3 min working set
75 Double Unders
-into-
AMRAP
3 Squat Cleans (185/135)
4 Chest-to-Bar Pull-ups
Rest 3 minutes
Bravo: Squat Clean (135/95); Chin-over Bar Pull-ups
Charlie:
4 x 3 min working set
100 Single Unders
-into-
AMRAP
3 Power Cleans + Front Squat (115/80)
4 Pull-ups
Rest 3 minutes
Strength
6:30PM STRENGTH CLASS
Back Squat (All Sets completed “On the 3:00”)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Cluster (1 Set Every 2 Minutes)
Squat clean thruster
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps